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Jog and hip mobility
At home Everyone
EasyAbout 6 minOn your own
An easy jog to warm up, then two hip stretches that help with fielding, hitting and throwing.
Set up
Somewhere to jog, then a mat or soft floor.
You need: A mat or soft floor
Steps
- Jog easily for 3 minutes
- 90/90 hip switches: sit with both knees bent at right angles, rotate both knees to the other side, 8 each way
- World's greatest stretch: long lunge, hand inside the front foot, rotate the chest and reach up, 5 each side
Coaching points
- Breathe out as you go deeper
- Keep the chest tall in the 90/90
- Move slowly into each position
Common mistake. Forcing the stretch until it hurts.
Adjust it
EasierUse your hands behind you for support in the 90/90.
HarderHold each position for three slow breaths.
